Issuu

DECEMBER 2025

timeless

treats holiday

inside • Liver support • All about cranberries • Beat the winter blues

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[ nutrition plus ]

Recommended Dietary Allowance

iron

A trace mineral found in many parts of the body, iron is responsible for a number of vital functions. Perhaps the most important is oxygenation of red blood cells. Iron derived from animal protein (heme iron) is better absorbed by the body than iron from plant sources (non-heme). Iron deficiency, sometimes called anemia, can cause fatigue and decrease immune function. In the US, young children, teenage girls, and women in their childbearing years are more likely than other groups to suffer from iron deficiency. Because iron is stored in the body, it is important not to take in too much. Iron overload can cause nausea and constipation and, in severe cases, other symptoms such as rapid heartbeat and confusion. ● SELECTED SOURCES “Dietary supplement fact sheet: Iron,” Office of Dietary Supplements, National Institutes of Health, https://ods.od.nih.gov, 9/4/25 • Prescription for Nutritional Healing by Phyllis A. Balch, CNC ($12.95, Penguin Group/Avery, 2023)

LIFE STAGE

AGE

MALES (MG/DAY)

FEMALES (MG/DAY)

Children

1–3 years

4–8 years

9–13 years

Adolescents

14-18 years

Adults

19–50 years

51 years and older

(For recommendations for infants, toddlers, pregnant and/or breastfeeding women, go to http://lpi.oregonstate.edu/infocenter/minerals/iron.)

Food Sources FOOD

SERVING

IRON (MG)

Ready-to-eat cereal, 100% iron fortified

¾ cup

18.0

Oatmeal, instant, fortified

1 packet

11.0

Soybeans, mature, boiled

1 cup

6.6

Tofu, firm

¼ block (½ cup)

6.22

Kidney beans, mature, boiled

1 cup

5.2

Lentils

½ cup, cooked

3.3

Oysters

6 medium

Spinach, fresh, boiled

½ cup

Beef

3 oz, cooked

Chicken, dark meat

3 oz, cooked

(heme iron)

3.2 2.2

(heme iron)

1.1

(heme iron)

DECEMBER 2025

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11/3/25 8:12 AM

[ december contents ] 5 market gourmet Everything Bagel Roasted Almonds

6 health front Cocoa may help ease stress • Exercise decreases appetite • Elderberry aids blood sugar control • More

12 feast foods Cream Cheese and Cranberry Chocolate Chip Pillows • Cinnamon Buns • Christmas Salad • Champagne Vinaigrette

16 natural solutions for liver health

feast foods

Holiday favorites for your table.

12 22

Support for the holiday season.

17 cranberries Big health benefits in a small package.

18 quick tips Make your own spice blends.

20 in focus Cozy up with a cup of tea.

22 yoga for immunity Strengthen your body’s defenses.

24 keeping the blues away Strategies to deal with seasonal depression.

26 cook-at-home Easy-to-make snacks.

28 healthy strategies Discover intuitive eating. © COLIN PRICE

Products advertised or mentioned in this magazine may not be available in all locations.

DECEMBER 2025

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11/3/25 8:09 AM

[ note to shoppers ]

December celebrations Whether you observe Hanukkah, Christmas, Kwanzaa or some combination of the three, December is the month of festivals. It may be cold and dark outdoors, but the warmth of happy hearts and flickering candles inside lends a glow to the month. If your celebrations include champagne toasts or other alcoholic beverages, this is a good time to protect the healthy functioning of your liver. See certified nutritionist Sally Karlovitz’s “Natural Solutions for Liver Health,” on page 16, to learn how. While iron is important for the blood, it also contributes to a healthy immune system. See page 2 for information about how much your body needs—and which foods offer it. Practicing yoga also contributes to immunity; learn about it beginning on page 22. If seasonal affective disorder, or SAD, hits you in late fall and winter, you may find help with our four tips for chasing the blues away (page 24). The tart little cranberry is famous for being strung to decorate a Christmas tree and for brightening the holiday feast in sauces and chutneys. But it also packs a nutritional wallop! See page 17 for a roundup of medicinal uses. In this season of feasting, our food feature beginning on page 12 presents ideas for your holiday meals. We also offer spice blends you can make at home (page 18), festive finger foods (page 5) and sweet and savory snacks (page 26). Brew a healthful cup of herbal tea (page 20) to complete the picture. If you tend to overeat during the holidays without feeling truly nourished by what you eat, see page 28 for a guide to intuitive eating. Wishing you a warm, bright December and happy new year!

Mary Ann O’Dell, MS, RDN

Contributing Writers Mary Ann O’Dell MS, RDN Sally Karlovitz CN

Chief Content Officer and Strategist Lynn Tryba (Lynn.Tryba@TasteforLife.com) Contributing Editors Lisa Fabian, Rich Wallace Associate Editor Kelli Ann Wilson Creative Director Michelle Knapp Production/Graphic Designer Brian Jenkins Chief Operating Officer Amy Pierce Customer Service 800-677-8847 CustomerService@TasteforLife.com Client Services Director - Retail Judy Gagne (x128) Client Services Director - Advertising & Digital Ashley Dunk (x190) Vice President – Retail Sales and Strategic Partnerships Anna Johnston (Anna.Johnston@TasteforLife.com) Chairman and Founder T. James Connell Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 155 Washington Street, Keene NH 03431, 603-283-0034 (fax 603-676-7941); © 2025 Connell Communications, Inc. All rights reserved. Subscription rates: $49.95. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in Taste for Life may not be reproduced in whole or in part without express permission of the publisher.

Creative and Sales Offices 155 Washington Street, Keene NH 03431 603-283-0034 Printed in the U.S. on partially recycled paper. The inks used to print the body of this publication contain a minimum of 20%, by weight, renewable resources.

a note on recipes

Nutritional analysis from Edamam. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques. They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended: ★★★★★ Extraordinary (50 percent or better), ★★★★ Top source, ★★★ Excellent source, ★★ Good source, ★ Fair source

recipe key

Dairy Free Vegan

Gluten Free

Nut Free

Vegetarian

Disclaimer

*These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.

DECEMBER 2025

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10/23/25 11:59 AM

[ market gourmet ] 60 min

Everything Bagel Roasted Almonds

makes 3 cups

From Big Bites: Time To Eat! By Kat Ashmore ($35, Rodale Books, available 1/27/26)

prep time

Nonstick cooking spray

large egg white

Tbsp everything bagel seasoning*

tsp kosher salt

c raw unsalted almonds

1. Preheat oven to 300˚. Coat a baking sheet with nonstick spray. 2. In a medium bowl, combine egg white, seasoning, and salt. Whisk to combine until egg white is light and frothy. Add almonds and fold gently to coat well. 3. Spread almonds evenly on prepared

baking sheet. Bake, stirring every 15 minutes, for about 45 minutes, or until almonds are dry and lightly toasted. Allow to cool completely before storing.

4. These almonds will keep in an airtight

container at room temperature for up to 2 weeks, or in the refrigerator for up to 1 month. *Most grocery stores sell everything bagel seasoning, but you’re welcome to DIY it. Just mix 1 tablespoon each of sesame seeds, poppy seeds, dried minced garlic, dried minced onion, and salt.

Kitchen Note: Coating the almonds with egg white before adding the seasoning makes them extra crunchy without any extra oil.

Per serving (1/4 cup): 212 Calories, 8 g Protein, 0 mg Cholesterol, 9 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 5 g Fiber, 18 g Total fat (1 g sat), 44 mg Sodium, ★★★★★ Vitamin E, ★★★ Vitamin B2 (riboflavin), ★★ Phosphorus, ★ Calcium, Iron, Zinc

DECEMBER 2025

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10/8/25 8:55 AM

[ health front ]

NEWS THAT’S GOOD FOR YOU

cocoa eases high-fat food effects

A tasty beverage might help overcome some of the effects of stress. Recent research has shown that cocoa and tea, which are rich in compounds called flavanols, can protect vascular function (circulation) during periods of stress. And a new study found that drinking cocoa along with a high-fat meal can counteract some stress-inducing effects of the foods. Researchers fed healthy young adults two butter croissants with 10 grams of salted butter, a slice and a half of cheddar cheese, and about eight ounces of whole milk, along with a high-flavanol cocoa drink or a low-flavanol one. They then administered increasingly stressful math tests while checking blood pressure, cardiovascular activity, and other factors. Participants who drank the high-flavanol cocoa showed better measures of vascular function. “This research shows that drinking or eating a food high in flavanols can be used as a strategy to mitigate some of the impact of poorer food choices on the vascular system,” said researcher Catarina Rendeiro, PhD. “This can help us make more informed decisions about what we eat and drink during stressful periods.” The authors recommended buying minimally processed cocoa powder, or rich flavanol sources such as a green tea, black tea, or berries. SELECTED SOURCES “Cocoa or green tea could protect you from the negative effects of fatty foods during mental stress—study,” University of Birmingham, 11/18/24 • “Cocoa flavanols rescue stress-induced declines in endothelial function after a high-fat meal, but do not affect cerebral oxygenation during stress in young, healthy adults” by R. Baynham et al., Food & Function, 11/18/24

Did You Know?

“Refrigerating chocolate causes it to ‘bloom,’ or display a whitish coating from sugar rising to the surface,” according to nutritionists at Tufts University. But while it may look less appealing, the chocolate is still safe to eat. SOURCE Tufts University Health & Nutrition Letter, 2/24

DECEMBER 2025

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10/27/25 3:16 PM

exercise can curb appetite Contrary to the idea that exercising increases hunger, a new study found that moderate physical activity actually reduced appetite-related hormones in a group of overweight men. “People understand that exercise helps ‘burn energy,’” said study author Timothy Fairchild, PhD. “A lot of people assume that exercise also increases hunger and energy intake afterwards.” But the research showed that moderate-intensity exercise can have “immediate and beneficial effects” on appetite control. “Despite a strong focus on weight loss drugs in society at present, this study shows that lifestyle factors still have a strong and relevant role in helping people to live their healthiest life,” Dr. Fairchild said.

SELECTED SOURCES “Acute effect of exercise on appetite-related factors in males with obesity: A pilot study” by S. Asri et al., Physiological Reports, 12/25/24 • “Moderate exercise keeps appetite at bay,” Murdoch University, 1/28/25

elevating elderberry A daily dose of elderberry juice may have considerable health benefits. Researchers determined that drinking 12 ounces per day for a week helped with weight management and glucose tolerance while improving the microbiome in the gut. “This study contributes to a growing body of evidence that elderberry, which has been used as a folk remedy for centuries, has numerous benefits for metabolic as well as prebiotic health,” said researcher Patrick Solverson, PhD. Participants saw their blood glucose levels drop by an average of 24 percent, indicating an enhanced ability to process sugars. The juice also seemed to improve the body’s fat-burning ability. SELECTED SOURCES “Elderberry juice shows benefits for weight management, metabolic health,” Washington State University, 1/8/25 • “A one-week elderberry juice intervention augments the fecal microbiota and suggests improvement in glucose tolerance and fat oxidation in a randomized controlled trial” by C. Teets et al., Nutrients, 10/20/24

DECEMBER 2025

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10/27/25 3:16 PM

Himalaya Himalaya Himalaya

Dragon Dragon Dragon Herbs Herbs Herbs

Support Support Support joint joint joint health health health and and and healthy healthy healthy inflammation inflammation inflammation response response response with with with these these these mango-flavored mango-flavored mango-flavored gummies.* gummies.* gummies.* Each Each Each 2-gummy 2-gummy 2-gummy serving serving serving supplies supplies supplies 300 300 300 mgmg of mg of of turmeric turmeric turmeric extract, extract, extract, standardized standardized standardized toto 95% to 95% 95% curcuminoids. curcuminoids. curcuminoids. Enjoy Enjoy Enjoy tasty, tasty, tasty, sugar sugar sugar free free free wellness wellness wellness in in each in each each serving, serving, serving, every every every day. day. day.

Turn Turn Turn stress stress stress into into into success success success with with with this this tonic this tonic tonic herb herb herb formula. formula. formula. The The complete The complete complete stress stress stress management management management formula formula formula helps helps helps improve improve improve mental mental mental focus, focus, focus, calm calm calm thethe mind, the mind, mind, and and and reduce reduce reduce mental mental mental “chatter.”* “chatter.”* “chatter.”* It is It formulated is It formulated is formulated with with with L-theanine L-theanine L-theanine plus plus plus eleuthero, eleuthero, eleuthero, astragalus, astragalus, astragalus, schizandra, schizandra, schizandra, and and and other other other helpful helpful helpful adaptogenic adaptogenic adaptogenic tonic tonic tonic herbs. herbs. herbs.

Turmeric Turmeric Turmeric Sugar Sugar Sugar Free Free Free Gummies Gummies Gummies

Tao Tao Tao ininainaBottle aBottle Bottle

Cleanbar Cleanbar Cleanbar Soap Soap Soap Company Company Company

Nena Nena Nena Skincare Skincare Skincare

Moisturizing Moisturizing Moisturizing Cream Cream Cream Experience Experience Experience deep deep deep hydration hydration hydration forforfor drydry and dry and and sensitive sensitive sensitive skin. skin. skin. Infused Infused Infused with with with glacial glacial glacial mineral mineral mineral water, water, water, shea shea shea butter, butter, butter, aloe aloe aloe vera, vera, vera, and and and rosehip rosehip rosehip oil,oil,oil, this this moisturizer this moisturizer moisturizer delivers delivers delivers intense intense intense hydration. hydration. hydration. The The The nourishing nourishing nourishing formula formula formula soothes soothes soothes irritation, irritation, irritation, strengthens strengthens strengthens your your your skin’s skin’s skin’s natural natural natural barrier, barrier, barrier, and and and leaves leaves leaves you you you with with with a balanced, a balanced, a balanced, radiant radiant radiant complexion. complexion. complexion.

Cleanbar Cleanbar Cleanbar Soap Soap Soap Simple, Simple, Simple, sustainable, sustainable, sustainable, and and and free free free of of harsh of harsh harsh chemicals, chemicals, chemicals, this this natural this natural natural cold cold cold process process process soap soap soap is is made is made made in in small in small small batches. batches. batches. A Happy A Happy A Happy Little Little Little Tree Tree Tree offers offers offers gentle gentle gentle exfoliation exfoliation exfoliation and and and anan awakening an awakening awakening scent scent scent from from from teatea tree tea tree tree oil,oil, lavender, oil, lavender, lavender, and and and bergamot. bergamot. bergamot. Alright, Alright, Alright, Alright, Alright, Alright, Almond Almond Almond buffs buffs buffs away away away dead dead dead skin skin skin cells cells cells with with with ground ground ground citrus citrus citrus peel, peel, peel, and and and combines combines combines invigorating invigorating invigorating orange orange orange with with with the the comforting the comforting comforting scent scent scent of of almond. of almond. almond.

Elderberry Elderberry Elderberry Elixir Elixir Elixir Mocktail Mocktail Mocktail

A little A little A little bitbit tart, bit tart, a tart, little a little a little bitbit spice, bit spice, spice, a little a little a little bitbit sweet bit sweet sweet to to keep to keep keep it nice. it nice. it nice. ForFor an For an immunity an immunity immunity boost boost boost with with with a flavor a flavor a flavor hit,hit, this hit, this drink this drink drink is good is good is good forforfor everyone everyone everyone who who wants who wants wants to to take to take take a sip. a sip. aRich sip. Rich in Rich antioxidants in antioxidants in antioxidants and and vitamin and vitamin vitamin C, serve C, serve C, serve this this better-for-you this better-for-you better-for-you mocktail mocktail mocktail at at any at any of any of your of your your holiday holiday holiday parties. parties. parties.

Ingredients Ingredients Ingredients • •2 ounces •2 ounces 2 ounces freshly freshly freshly squeezed squeezed squeezed orange orange orange juice juice juice • •1 ounce •1 ounce 1 ounce elderberry elderberry elderberry syrup syrup syrup • •½ ounce •½ ounce ½ ounce freshly freshly freshly squeezed squeezed squeezed lemon lemon lemon juice juice juice • •¼ teaspoon •¼ teaspoon ¼ teaspoon ground ground ground turmeric, turmeric, turmeric, or or more or more more to taste to taste to taste • •Ice•IceIce • •Sparkling •Sparkling Sparkling water water water • •Orange •Orange Orange slice slice for slice for garnish for garnish garnish

Directions Directions Directions 1. 1. Combine 1. Combine Combine orange orange orange juice, juice, juice, elderberry elderberry elderberry syrup, syrup, syrup, lemon lemon lemon juice juice and juice and turmeric and turmeric turmeric in ain ain a cocktail cocktail cocktail shaker. shaker. shaker. Add Add ice Add ice toice make to make to make thethe shaker the shaker shaker 3/43/4 full. 3/4 full. Cover full. Cover Cover and and shake and shake shake until until until chilled, chilled, chilled, then then strain then strain strain into into ainto rocks a rocks a rocks glass glass glass filled filled filled with with ice. with ice. (Alternatively, ice. (Alternatively, (Alternatively, forfor a layered for a layered a layered look, look, look, shake shake shake thethe citrus the citrus citrus juices juices juices and and turmeric and turmeric turmeric and and strain and strain strain into into ainto glass a glass a glass filled filled filled with with with crushed crushed crushed ice.ice. Drizzle ice. Drizzle Drizzle thethe elderberry the elderberry elderberry syrup syrup syrup over over the over the ice.) the ice.) ice.)

. . . 2. 2. Top 2. Top with Top with sparkling with sparkling sparkling water water water and and garnish and garnish garnish with with an with an orange an orange orange slice, slice, slice, if desired if desired if desired Recipe Recipe Recipe courtesy courtesy courtesy of EatingWell.com of EatingWell.com of EatingWell.com

DECEMBER 2025

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Minutes walking

Extra minutes of sleep

Seconds (twice) for hand washing

Servings of fruits & veggies per day

Ounces of water, eight times per day

Hugs to give family & friends

Essential oils for stress relief and sleep: Lavender, lemon, bergamot, ylang ylang, clary sage & jasmine

3 Enzymes to

ease indigestion: Amylase, protease & lipase, found in enzyme formulas

Counts of deep breathing In… and out.

Herbs for energy: Yerba mate and ginseng can give you a boost

Core nutrients for immune support: Zinc, Vitamin C, Vitamin D & elderberry

Expression of gratitude for those you love

DECEMBER 2025

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10/22/25 1:02 PM

[ test kitchen ]

BY TASTE FOR LIFE STAFF

cranberry delights celebrate this healthy holiday favorite

Cranberries are tart, nutrient-rich fruits high in vitamin C, fiber, and phytochemicals. They may help protect against infections, cancer, and heart disease. Fresh, dried, or frozen, cranberries are a versatile ingredient in both savory and sweet dishes. Here are two cranberry recipes to try during the holiday season. ● SELECTED SOURCES “Are cranberries healthy? 6 surprising benefits,” Cleveland Clinic Health Essentials, https://health.ClevelandClinic.org, 1/26/22 • “Cranberry: Chemical composition, antioxidant activity and impact on human health: Overview” by B.V. Nemzer et al., Molecules, 2/23/22 • Super Foods Every Day by Sue Quinn ($14.99, Penguin Random House, 2015)

10 min

Cranberry Chutney

prep time serves 8

From the Taste for Life test kitchen

¹⁄³ ½ ¼

c light brown sugar

c fresh cranberries

tsp grated orange zest

¼ ½

c orange juice

c coarsely chopped dried apricots c dried cranberries

tsp ground ginger

1. In a medium saucepan, bring to a boil apricots, sugar, and dried cranberries, along with 1 cup of water.

2. Reduce heat to a simmer. Let

mixture simmer for 10 minutes, stirring occasionally.

3. Add remaining ingredients and cook over medium heat until fresh cranberries have popped and mixture has thickened, approximately 8 minutes. Serve chilled or at room temperature. Per serving: 86 Calories, 0 g Protein, 0 mg Cholesterol, 22 g Carbohydrates, 18 g Total sugars (9 g Added sugars), 2 g Fiber, 0 g Total fat (0 g sat), 4 mg Sodium, ★ Vitamin C

DECEMBER 2025

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10/22/25 3:02 PM

25 min

Whole-Grain Stuffing with Cranberries and Walnuts

prep time serves 8

From the Taste for Life test kitchen

Vegetable oil spray

1 9-inch round loaf of whole-grain bread 3

Tbsp olive oil

stalks of celery, diced

medium yellow onion, diced

Tbsp chopped sage

Salt and freshly ground black pepper

c dried cranberries

c walnuts, chopped

2½ c low-sodium vegetable broth 1

egg, beaten

1. Preheat oven to 350°. Spray a 9x13-inch baking dish with cooking spray. Set aside.

mixture to a large bowl. Mix in bread, cranberries, and walnuts.

2. Tear or cut bread into approximately

4. In a medium bowl, whisk together broth

1-inch chunks. Place bread on a large cookie sheet or baking pan. Bake in oven for approximately 15 minutes, or until bread is lightly toasted.

3. In a large pan, heat oil. Add celery and

onion and cook over medium heat until tender, approximately 8 minutes. Add sage and salt and pepper to taste. Cook over medium heat for about 1 minute. Transfer

and egg. Pour over bread mixture and stir to combine. Transfer stuffing to prepared baking dish. Cover with foil.

5. Bake for 30 minutes. Remove foil and

bake an additional 15 minutes, until top is golden brown. Serve warm.

Per serving: 328 Calories, 8 g Protein, 20 mg Cholesterol, 39 g Carbohydrates, 18 g Total sugars (0 g Added sugars), 6 g Fiber, 17 g Total fat (2 g sat), 391 mg Sodium, ★★ Vitamin K, Phosphorus, ★ Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, E, Calcium, Folate, Iron, Magnesium, Zinc

DECEMBER 2025

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10/22/25 3:03 PM

feast foods

BY EVA MILOTTE

for the holidays

Cream Cheese and Cranberry Chocolate Chip Pillows Recipe page 14

EMBRACE SEASONAL FLAVORS LIKE CRANBERRIES, POMEGRANATE, AND CINNAMON WITH THESE DECADENT, CROWD-PLEASING RECIPES. THEY COME TOGETHER QUICKLY, LEAVING YOU WITH A LITTLE MORE TIME DURING THE BUSY HOLIDAY SEASON. 12

DECEMBER 2025

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10/29/25 2:09 PM

Cinnamon Buns Recipe page 14

DECEMBER 2025

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10/29/25 2:10 PM

continued from page 13

Cream Cheese and Cranberry Chocolate Chip Pillows From The Secret Life of Chocolate Chip Cookies by Marissa Rothkopf Bates ($25.99, Page Street Publishing Co., 2025)

1¼ c all-purpose flour 1

c almond flour

½ ½

tsp baking powder

stick (8 Tbsp) unsalted butter, room temperature, cut into 8 pieces

tsp kosher salt

20 min prep time makes

3 dozen cookies

oz cream cheese, room temperature, cut into 4 pieces

c granulated white sugar

medium or large orange, washed and dried

large egg

egg yolk

tsp vanilla extract

²⁄³ ¾

c semisweet chocolate chips

c dried cranberries

1. Preheat oven to 350°. Line two baking

sheets with parchment paper.

2. In a medium bowl, whisk together all-

purpose flour, almond flour, baking powder, and salt.

3. In bowl of a stand mixer with paddle

attachment (or in a large bowl, using a hand mixer), cream butter and cream cheese together on medium speed until you cannot tell one from the other. Scrape down sides of bowl. Add sugar to mixture, and then grate orange skin over bowl to ensure none of zest or oil from skin is lost. Cream mixture together on medium speed until it’s light and fluffy, about 2 minutes. It should look like fluffy frosting. In fact, if you swapped out confectioners’ sugar for the granulated white sugar, that’s what you’d have!

4. Beat in egg, egg yolk, and vanilla extract on

Kitchen Note: These are very elegant chocolate chip cookies. The cream cheese and almond flour ensure the cookies stay ohso-soft and tender. With their tart cranberry and zesty orange flavor, these cookies make a great addition to any holiday cookie platter. Per serving (2 cookies): 238 Calories, 4 g Protein, 37 mg Cholesterol, 29 g Carbohydrates, 20 g Total sugars (15 g Added sugars), 2 g Fiber, 13 g Total fat (6 g sat), 101 mg Sodium, ★ Phosphorus

Cinnamon Buns

Christmas Salad

From Real Food. Every Day by Emily Maxson ($38, Family Foundry Publishing, 2025)

c spring greens

c pomegranate seeds

Medjool dates

½ ½

c Marcona almonds

Champagne Vinaigrette (recipe follows)

10 min prep time serves 6

c shredded Manchego cheese

From The Cinnamon Bun Cookbook by Eloise Goode ($12.99, Hamlyn, 2025)

1. Place greens in a large salad bowl. Place

2. Pit and chop dates. Add to salad.

Tbsp softened butter, plus extra for greasing

30 min prep time

(8 oz) can croissant dough

Tbsp soft brown sugar

tsp ground cinnamon

oz pecan nuts, roughly chopped (optional)

Tbsp confectioners’ sugar, for dusting

makes

4 buns

1. Lightly grease 2 baking sheets. 2. Unroll dough on a chopping board. Place the 4 tablespoons softened butter, the sugar, and cinnamon in a bowl. Beat well with a wooden spoon until soft and well blended. Spread cinnamon butter blend evenly over dough, right to edges. Sprinkle over pecans, if using, and then tightly roll up dough.

pomegranate seeds on top of greens.

3. Roughly chop almonds and add to salad. Add shredded cheese. 4. Add dressing to taste and toss well. Kitchen Note: To adapt for dairy-free, paleo, and vegan diets, substitute some diced avocado for the Manchego cheese. Per serving: 393 Calories, 9 g Protein, 17 mg Cholesterol, 23 g Carbohydrates, 17 g Total sugars (2 g Added sugars), 4 g Fiber, 31 g Total fat (8 g sat), 245 mg Sodium, ★★★★★ Vitamin K, ★★★ Vitamin E, ★★ Calcium, ★ Vitamin A, B2 (riboflavin), Magnesium, Phosphorus

Champagne Vinaigrette

From Real Food. Every Day by Emily Maxson ($38, Family Foundry Publishing, 2025)

½ ¼

c olive oil c Champagne vinegar

them well apart on prepared baking sheets.

prep time

Tbsp Dijon mustard

4. Bake in a preheated oven, 400°, for 15–20

tsp honey

makes about

tsp salt

3. Cut log into 4 thick pinwheels and place

minutes until well risen and golden. Serve warm, dusted with confectioners’ sugar.

Per serving (1 cinnamon bun): 435 Calories, 5 g Protein, 49 mg Cholesterol, 35 g Carbohydrates, 21 g Total sugars (17 g Added sugars), 4 g Fiber, 33 g Total fat (12 g sat), 113 mg Sodium, ★★ Vitamin B1 (thiamine), ★ Vitamin A, Folate, Phosphorus, Zinc

5 min ¾ cup

1. Add all ingredients to a small jar and seal. 2. Shake dressing until well combined. 3. Store in an airtight container in the refrigerator for up to 1 week. 4. Shake well to re-emulsify before serving. Kitchen Note: This tangy vinaigrette is easy

to make and so versatile. It is wonderful on salads, vegetables, and grain bowls. To adapt for vegan, use agave instead of honey.

medium speed until fully incorporated. Add flour mixture and mix until just absorbed. Fold in dried cranberries and chocolate chips by hand.

5. Drop batter by tablespoonfuls onto baking sheets. With the back of a just-damp spoon, gently flatten top of cookies to ensure they bake through before bottoms burn. Bake them for 10 to 13 minutes, until light golden brown, rotating the pans top to bottom and front to back once. Let cookies rest for 2 minutes on baking sheets, and then transfer them to a wire rack to cool.

DECEMBER 2025

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11/3/25 9:44 AM

Christmas Salad & Champagne Vinaigrette

Recipes page 14

DECEMBER 2025

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10/28/25 1:41 PM

BY SALLY KARLOVITZ, CN

natural solutions for

liver health It’s the end of another year . . . time for parties and celebrations! Many of these celebrations will include alcohol. While abstinence or moderation are always the best approaches, some don’t take this advice, and overconsumption can be common. This can put a burden on the liver. The liver is the largest internal organ in the body and one of the most important for keeping the body free of toxins. Everything you consume—what you eat, drink, and breathe—is filtered through the liver. Under normal circumstances, the liver can handle most chemicals and substances it is exposed to. However, as toxins in the environment and the human diet have increased, so has the incidence of liver damage. One approach to liver health is to take a burden off the liver by utilizing substances that help cleanse the liver and support its function. Here are 2 excellent choices for liver support: Milk Thistle. The herb milk thistle, rich in silymarin, Akin’s

Milk Thistle 175 mg Supports liver health and detoxification.* Helps combat the harmful effects of pollution.* High quality standardized Max Extract™ that is more bioavailable than plain herb powder.

is best known for its use in liver health. Milk thistle has been studied for its ability to detoxify and regenerate the liver. Clinical studies have provided a scientific basis for the safe and effective use of milk thistle in the treatment of liver disease, including acute hepatitis and jaundice. It is also useful as a potent antioxidant and preventive substance, allowing the liver to metabolize and eliminate a variety of toxins, including pollutants, pesticide residues, smoke, drugs, and alcohol. NAC. N-acetyl cysteine (NAC), a form of the amino acid cysteine, plays an important antioxidant role in liver health. NAC has been shown to provide protection against a number of toxic substances including tobacco smoke, alcohol, and drugs such as acetaminophen, helping to detoxify and protect the liver against these substances. Support your liver now, and it will continue to support your overall health and vitality for years to come. ●

Paragon Plus™

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DECEMBER 2025

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BY MARY ANN O’DELL, MS, RDN

cranberries: tiny berries, big health benefits The festive holiday season is the time for that little red berry, the tart cranberry, to really shine! It can be seen on trees, in beverages, and as part of the holiday feast, but cranberry is much more than a condiment or decoration. Rich in vitamin C and other antioxidants that may help protect against infections and heart disease, the cranberry has become a popular herbal remedy year ’round.

Medicinal Uses of Cranberries:

Gut Health. Research has found that cranberries can support the beneficial bacteria in the gut that are tied to immunity, mood, and digestive health. It is thought that antioxidants and other compounds can protect gut microflora, which in turn can result in antioxidant and anti-inflammatory protection in other systems of the body. And since cranberries are a good source of fiber, they can help reduce constipation and support overall digestive health. Heart Health. Compounds in cranberries help improve the flexibility and health of arteries, resulting in better circulation and blood flow. One study found that participants who consumed strong cranberry juice had a significant reduction in arterial stiffness, an indicator of heart disease. Another study found that daily consumption of cranberry for a month raised HDL “good” cholesterol by 10 percent, reducing the risk for heart disease. Urinary Tract Health. Most people know cranberry for this use. Studies have demonstrated that cranberry

juice and cranberry supplements can help reduce the risk and recurrence of urinary tract infections (UTIs). One study showed that cranberry capsules lowered the risk of UTI by 50 percent—even more than cranberry juice. It is known that the PAC flavonoids in cranberries interfere with the ability of pathogenic bacteria to cause infections in the urinary tract. Cranberry is available fresh, dried, or in juice form. It is important to note that cranberries are naturally sour, so most cranberry juice cocktails contain added sugar. When drinking cranberry juice, look for 100 percent cranberry juice or 100 percent pure cranberry juice blends to avoid the excess sugar. In addition, cranberry concentrates are available in supplement form, which offer the benefits of cranberries without the extra calories. ●

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DECEMBER 2025

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[ quick tips ]

BY KELLI ANN WILSON

Blending & storing tips

• Whisk and stir all spices together in a small bowl until well mixed. • Be sure to read recipes carefully. Some spice blends feature whole spices, while others work best with ground spices.

simple

• Store your spice blends in airtight jars, away from heat and light, to preserve flavor.

spice blends

• Label and date your spice blends to make sure you are enjoying them at peak freshness. Most blends stay potent for 3–6 months.

celebrate global flavors at home

SELECTED SOURCES “Get to know your spice rack,” Academy of Nutrition and Dietetics, www.EatRight.org, 12/11/23 • “Our guide to storing and organizing spices” by C. Grillo, America’s Test Kitchen, 11/13/20

Spices take center stage in cuisines from around the world. They can transform even the simplest ingredients into unforgettable meals. Crafting your own spice blends at home is economical and fun. Here are some classic blends that take home cooking to the next level.

Taco Seasoning

Garam Masala

Chinese Five Spice

Tbsp chili powder

Tbsp ground cumin

Tbsp ground cinnamon

tsp ground cumin

Tbsp ground coriander

Tbsp ground star anise

½ ½ ½ ½

tsp garlic powder

1½ tsp ground cardamom

Tbsp ground fennel seed

tsp smoked paprika

1½ tsp ground black pepper

Tbsp ground black peppercorns

tsp oregano

tsp ground cinnamon

Tbsp ground cloves

tsp sea salt

tsp ground cloves

Pinch black pepper

½ ½

Pinch ground cayenne pepper or red pepper flakes

Pumpkin Pie Spice

Tbsp corn starch

A zesty, aromatic blend perfect for seasoning meat, beans, vegetables, and Mexican-inspired dishes.

Herbes de Provence A fragrant French blend perfect for chicken, fish, vegetables, and marinades.

A rich blend from India that is best added near the end of cooking time.

tsp ground nutmeg

Pickling Spice

A sweet American classic perfect for adding to baked goods or blending into lattes or oatmeal.

With deep roots in Eastern Europe, this spice blend can be used for brines, corned beef, and preserving vegetables.

Tbsp ground cinnamon

tsp ground ginger

Tbsp mustard seeds

tsp ground nutmeg

Tbsp coriander seeds

1½ tsp ground allspice

Tbsp dried thyme

Tbsp dill seeds

Tbsp dried savory (or marjoram)

Tbsp allspice berries

Tbsp dried rosemary

tsp black peppercorns

Tbsp dried oregano

bay leaves, crumbled

Tbsp dried basil

2–3 whole cloves

Tbsp dried tarragon

Tbsp dried lavender buds (optional but traditional)

An aromatic blend that balances sweet, sour, bitter, salty, and umami.

small cinnamon stick, broken into small pieces

1½ tsp ground cloves

Za’atar

A Middle Eastern favorite for breads, dips, and roasted vegetables.

Tbsp dried thyme

Tbsp ground sumac

Tbsp sesame seeds, lightly toasted

Tbsp dried oregano

Tbsp dried marjoram

tsp salt (optional)

DECEMBER 2025

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[ in focus ]

BY TASTE FOR LIFE STAFF

tea time

brew a cup of good health

For thousands of years, people have turned to tea for its ability to calm and heal, and tea is particularly suited to the colder months. Here is a selection of herbal teas to warm you up, support your digestion, and help to ward off cold, flu, and other respiratory infections. Chamomile tea is used to promote relaxation and ease the transition to sleep. Some research suggests that chamomile may help lower heart disease risk, support a healthy immune response, and slow agerelated bone loss. It may also help ease a host of digestive issues, including diarrhea, constipation, acid reflux, and nausea. Cinnamon bark tea offers a sugar-free way to satisfy your sweet tooth. It also has anti-inflammatory and antimicrobial activity, and it shows promise in helping to slightly reduce post-meal blood glucose levels in adults without diabetes. Elderberry tea has compounds that may help to block cold and flu viruses from entering cells and reduce their ability to spread. It’s best to take elderberry as soon as you start to feel sick. You can also take it regularly to keep viruses at bay.

Ginger tea has a spicy, warming effect and also works to beat back viruses. Ginger is great for reducing inflammation and pain, and may help to settle an upset stomach. Hibiscus tea is red and fruity, and tastes similar to tart cranberry juice. It contains anthocyanin and bioflavonoid compounds similar to those found in superfood berries. Peppermint tea is a natural decongestant that can slow the production of histamines and the symptoms that go with them. It also helps heal the entire digestive system, offering relief from diarrhea, bloating, gas, indigestion, and nausea. ● SELECTED SOURCES “Cinnamon,” National Center for Complementary and Integrative Health, https://www.nccih.nih.gov, 11/24 • “The health benefits of 3 herbals teas,” Harvard Health Publishing, https://health.Harvard.edu • “The best teas to drink for your health,” 8/13/21; “What elderberries can (and can’t) do for your health,” 6/13/25, Cleveland Clinic Health Essentials, https://health.ClevelandClinic.org

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Go green

Green tea, brewed from the unfermented dried leaves and buds of the Camellia sinensis plant, is packed with powerful healing nutrients and antioxidants that can potentially help ward off cancer, heart disease, and Type 2 diabetes. Some studies have indicated that green tea can also help improve brain function and aid in fat loss. The secret is in the leaves, which contain a powerful antioxidant compound called epigallocatechin gallate. EGCG minimizes free radicals, fights inflammation, lowers LDL cholesterol, and reduces your risk of a number of life-threatening diseases. Green tea has been shown to reduce blood sugar levels and lower the risk of developing Type 2 diabetes and cardiovascular disease. Green tea may also help when it comes to preventing

cancer. Research has found that women who regularly drank more than three cups of green tea a day had a lower risk of both developing breast cancer and experiencing a recurrence of breast cancer. And 29 different studies found that green tea drinkers were less likely to develop colorectal cancer. SELECTED SOURCES “Effect of green tea on glucose control and insulin sensitivity: A meta-analysis of 17 randomized controlled trials” by K. Liu et al., American Journal of Clinical Nutrition • “Effects of green tea and its epigallocatechin (EGCG) content on body weight and fat mass in humans: A systematic review” by L. Vázquez Cisneros et al., Nutricion Hospitalaria, 6/5/17 • “An inverse association between tea consumption and colorectal cancer risk” by Y. Chen et al., Oncotarget, 6/6/17 • “Green tea and its relation to human gut microbiome” by S. Pérez-Burillo et al., 6/26/21; “A review on the weight-loss effects of oxidized tea polyphenols” by D. O’Neill Rothenberg et al., 5/14/18, Molecules • “Green tea promotes weight loss in women with polycystic ovary syndrome: Systematic review and meta-analysis” by L. Colonetti, Nutrition Research, 8/22 • “The relation between green tea consumption and cardiovascular disease . . .” by S. Kuriyama, Journal of Nutrition

DECEMBER 2025

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BY LAURA JONES, MS, YOGA THERAPY

yoga for immunity

support your body’s natural defenses It’s that time of year when the sniffles sneak in. Alongside a healthy diet, exercise, and supplements, yoga may provide the extra boost needed to feel better through the year’s final stretch.

Modern research affirms ancient wisdom: yoga supports immune health. Through breathwork, movement, and meditation, yoga regulates stress, reduces inflammation, and promotes lymphatic circulation—strengthening the body’s defenses. Studies increasingly link its calming effects to improvements in immune function.

How to Begin

If beginning a practice at your local yoga studio sounds daunting, begin slowly at home. If it seems challenging to start a consistent routine, know you are not alone. Here are some tips to begin. Be realistic about what time you have available to commit to a yoga practice. If you start with five minutes, that’s fine. You can always increase your time later. Try this before beginning your day. 1. Find a quiet space in your home to roll out a yoga mat and keep it there. 2. Each morning sit or stand on your mat. 3. Notice the quality of your breath. Is it smooth, shallow, or deep? Allow it to be what it is. 4. Scan your body. Begin at the top of your head and

move through each body part as you work your way down to each toe. Without judgment, notice sensations such as where your body aches or feels tight, and notice what feels open and free. 5. Bring your awareness back to your breath. Without force, regulate your breath by drawing air in through your nose for a count of four and releasing the breath through your nose for a count of four. 6. As you settle into your breathing rhythm, allow your mind to observe any thoughts that arise, letting them drift away like leaves falling from a tree. This gentle presence prepares your body and mind for the day ahead. Even just a few minutes spent in this state of awareness can foster clarity and resilience, reinforcing your body’s natural defenses. When ready, add simple stretches that feel nourishing. Consistency matters more than intensity. Over time, this practice can become a cherished ritual for well-being. ● Laura Jones holds a Master of Science in Yoga Therapy from the Maryland University of Integrative Health. She has provided yoga therapy services in collaboration with clients in Alabama, North Carolina, Maryland, and New Hampshire.

SELECTED SOURCES “The effect on the immune system in the human body due to COVID-19: An insight on traditional to modern approach as a preventive measure.” by J. Sutradhar and B.R. Sarkar, Journal of Pharmacopuncture, 12/31/21 • “The role of yoga in inflammatory markers” by C. Estevao, Brain, Behavior & Immunity Health, 2/1/22 • “Yoga and immune system functioning: A systematic review of randomized controlled trials” by R.I. Falkenberg et al., Journal of Behavioral Medicine, 8/18

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Immune-boosting nutrients

Looking for more ways to build up your defenses during cold and flu season? Here are some superstar nutrients to consider adding to your daily regimen. ✔ Elderberry is an antioxidant, antiinflammatory, and antiviral powerhouse that may help reduce the length and severity of a cold or flu. Supplements are available in syrup, gummy, and capsule forms. Elderberry may affect blood sugar levels, so people with diabetes should check with their healthcare practitioner before taking it. ✔ Vitamin A helps to prevent infections by maintaining the body’s physical barriers. Vitamin A is present in many foods, including leafy green vegetables (broccoli, kale, spinach), orange and yellow vegetables (carrots, pumpkin, sweet potatoes, summer squash), beef liver, cantaloupe, eggs, fish oil, mango, milk, tomatoes, and some fortified foods. ✔ Vitamin C plays a role in the body’s immune system by jump-starting white blood cell activity. It can be found in many fruits and vegetables, including bell peppers, citrus (grapefruit, lemons, oranges), cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower), strawberries, tomatoes, and white potatoes. ✔ Zinc has the potential to enhance immunity, but getting an early start with this cold-busting nutrient is the key to success. The best food sources of zinc include fish, meat, seafood, eggs, and dairy. Fortified breakfast cereals, beans, nuts, and pumpkin seeds are good plantbased sources of zinc. —Taste for Life staff SELECTED SOURCES “Vitamin A”; “Vitamin C,” Nutrition Source, Harvard T.H. Chan School of Public Health, www.hsph.harvard.edu, 2023 • “Zinc,” Office of Dietary Supplements, National Institutes of Health, http://ods.od.nih.gov • “Elderberry for prevention and treatment of viral respiratory illnesses: A systematic review” by L.S. Wieland et al., BMC Complementary Medicine and Therapies, 4/7/21

DECEMBER 2025

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10/23/25 3:19 PM

BY MARY ANN O’DELL, MS, RDN

keeping the

blues away ’Tis the season for . . . the blues? It’s something everyone deals with at some point, and many people experience mild depression, or “the blues,” around the holidays. If you know someone is feeling blue, check in on them to help them stay connected. Depression and stress can increase digestive troubles, sleeping issues, and other health issues. For many, some of the factors that contribute to mild depression can be controlled and changed to help reduce the chance of experiencing depression. Here are 4 tips to help fight the blues. ✽ Movement helps mood. Exercise raises levels of endorphins, those feel-good hormones which are commonly found to be low in depression. Exercise is Paragon Plus™

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associated with decreased anxiety and depression and increased self-esteem and happiness. Find something you enjoy, be it yoga, walking, weight training, or dancing. Just find a way to consistently add movement to your day. Something as simple as even a short, brisk walk can help lift your mood. ✽ Rest enhances rejuvenation. Lack of sleep means less time for your body to recuperate from the previous day’s activities. The result can be irritability, moodiness, and even adrenal exhaustion. Be sure to cut back on caffeine, especially later in the day, to avoid sleep problems associated with overstimulation. Try doing deep breathing exercises in the evening to calm body and mind. Sip on chamomile tea, or take an Solaray

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DECEMBER 2025

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herbal sleep formula to enhance nighttime rest. ✽ Controlling stress calms nerves. Adaptogens, such as rhodiola and ashwagandha, can help by balancing the body’s response to physical and emotional stress, promoting an increase in physical and emotional endurance. Research also suggests that deficiencies of vitamin B12 and folic acid may be related to the development of depression, and since the B vitamins are used up faster during stressful situations, they should be replenished on a daily basis. The amino acid L-Theanine supports relaxation without sacrificing alertness, making it a great support solution for day or night. ✽ Happiness takes guts. It is now understood

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that the gut plays a major role in neurologic health. Scientists have discovered the second brain—neurons in the intestinal tract that communicate like neurons in the brain. The discovery that mood-supporting chemicals like serotonin are produced by the gut has shifted research to focus on the gut-brain connection. Inflammation in the gastrointestinal (GI) tract can play a role in developing depression and “brain fog.” On the other hand, controlling inflammation, improving gut lining health, and supplementing with probiotics may result in more GI balance, improvement in brain function and even a reduction in symptoms of mild depression. ●

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DECEMBER 2025

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[ cook-at-home ]

BY LISA FABIAN

snacks

something for everyone

Are you craving a bite that’s sweet? Or maybe savory’s more your style? When it comes to a midafternoon nosh, these two easy-to-make recipes satisfy just about anyone’s snack preference.

Walnut Fudge Brownie Balls From In Good Health by Rachel Riggs ($34.95, Figure 1 Publishing, 2025)

1½ c toasted walnuts 10

plump Medjool dates, pitted

bits. Be careful not to over process mixture, or oils will separate and make balls greasy.

c cocoa powder

Tbsp pure maple syrup

2. Using a medium-size cookie scoop, scoop

Tbsp coconut flour (use a knife to level)

Scant 1 tsp salt

tsp vanilla extract

1. Combine all ingredients in a food processor and pulse until combined with visible walnut

dough and roll into balls. Place them on a small baking sheet lined with parchment paper, keep uncovered, and freeze them for 1 hour to hold their shape. Transfer to a glass jar and store in fridge for up to 2 weeks or in the freezer for up to a month. (They hold up best when frozen.)

20 min

prep time + 1 hr freeze time makes about

13 balls

Kitchen Note: Reach for one of these rich,

chocolatey walnut bites when less-thanhealthy treats are beckoning. These energypacked snacks last for a couple of weeks when refrigerated and even longer when frozen.

Per serving (1 ball): 157 Calories, 3 g Protein, 0 mg Cholesterol, 19 g Carbohydrates, 15 g Total sugars (2 g Added sugars), 3 g Fiber, 9 g Total fat (1 g sat), 88 mg Sodium, ★ Magnesium, Phosphorus

DECEMBER 2025

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20 min

Cannellini, Orange, Cumin & Feta Dip

prep time serves 4

From Persiana Easy by Sabrina Ghayour ($34.99, Mitchell Beazley, 2025)

tsp cumin seeds

(14 oz) cans cannellini beans, drained

garlic cloves, crushed

Finely grated zest of 1 small unwaxed orange and juice of ½ of the orange

3½ oz feta cheese, finely crumbled

Olive oil, plus extra for serving Sea salt flakes and freshly ground black pepper

mint leaves (about), rolled up tightly and thinly sliced into ribbons, some reserved for garnish

oz dill, finely chopped, some reserved for garnish

tsp chili flakes, plus extra to serve

Toasted bread and/or crudités to serve

1. Heat a small, dry frying pan over mediumhigh heat. Add cumin seeds and toast for a couple of minutes until they release their aroma, shaking pan occasionally to prevent them from burning. Tip onto a plate and leave to cool, and then roughly crush using a pestle and mortar.

3. Decant mixture into a mixing bowl, stir in herbs and chili flakes. Check and adjust seasoning, if desired. Serve garnished with reserved herbs, chili flakes, and a little drizzle of olive oil, with some toasted bread on the side and/or crudités for dipping.

2. Put beans, garlic, orange zest and juice,

sometimes you want to serve something a little different. This is just the recipe for you. Great with crudités or crisps, as well as toasted bread for dipping.

feta, crushed cumin seeds, and a drizzle of olive oil into a food processor along with a good amount of salt and pepper. Blitz, gradually adding a little warm water or more olive oil to achieve a smooth consistency (don’t add too much to make it watery or runny).

Kitchen Note: While hummus is fantastic,

Per serving (made with 2 tablespoons olive oil and served with 2 slices of baguette per serving): 469 Calories, 25 g Protein, 22 mg Cholesterol, 64 g Carbohydrates, 3 g Total sugars (0 g Added sugars), 14 g Fiber, 13 g Total fat (5 g sat), 630 mg Sodium, ★★★★★Folate,★★★★Iron,Phosphorus,★★★VitaminB1(thiamine),B2 (riboflavin), Calcium, Magnesium, Zinc, ★★ Vitamin B6, E, Potassium, ★ Vitamin B3 (niacin), B12, C, K

DECEMBER 2025

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10/28/25 12:23 PM

[ healthy strategies ]

BY LISA FABIAN

intuitive eating

the mind-food connection Maybe you have been there: You stick to a diet, lose weight, abandon the diet, and then put the pounds back on. This yo-yo cycle is not necessarily your fault. Research indicates that it happens to most people who are trying to lose weight. Long-term dieting can destroy your relationship with food, and it can end up hurting you more than helping you when it comes to your weight-loss goals. What can you do when faced with such a vicious cycle? Consider approaching food more thoughtfully, that is . . . eating intuitively.

What is intuitive eating?

Created by registered dietitian Evelyn Tribole and nutrition therapist Elyse Resch, intuitive eating is about tuning in to your body’s hunger signals and choosing a wide variety of foods that satisfy. Intuitive eating is not a diet or weight-loss plan. There’s no calorie, fat, or carb counting. Its premise is simple: Eat when you’re hungry; stop when you’re full.

How does it work?

When you give yourself leeway to eat the foods you desire, cravings most likely will diminish. And if you consume what your body truly desires, you’re less likely to overeat and will be able to better recognize feelings of fullness. To start eating intuitively, listen to your body’s signals to see if you’re physically hungry. Many people may be 28

used to consuming food whenever they see something tasty or eating at certain set times—whether they’re hungry or not. The signs of hunger can include a gnawing or empty feeling in the stomach, a headache, feeling irritable, or getting tired. Consider what you want to eat. Ask yourself: Will this satisfy me? Do I really want this? Is there something else that may be more satiating? Take time to taste and savor your food. Pause midmeal to assess fullness levels. When you feel satisfied, stop. Be gentle with yourself if you slip up and eat more than intended. ● SELECTED SOURCES Intuitive Eating by Evelyn Tribole and Elyse Resch ($19, St. Martin’s Essentials, 2020) • “Mindful eating, intuitive eating, and the loss of control over eating” by B.L. Bennett and J.D. Latner, Eating Behaviors, 12/22 • “Trust your gut: A beginner’s guide to intuitive eating” by M. Godoy, www.NPR.org, 11/5/19 • “What is intuitive eating?” by E. Tribole www.IntuitiveEating.org • “What is intuitive eating? 10 principles to follow,” https://health.ClevelandClinic.org 6/8/22

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A continuing practice

To remove obstacles to body awareness, here are some principles from Evelyn Tribole and Elyse Resch. • Give yourself unconditional permission to eat. Don’t tell yourself that you can’t or shouldn’t have certain foods. This leads to feelings of deprivation and can lead to uncontrollable cravings and binges. • Get rid of the articles and diet books that promise false hope of dropping weight instantly and permanently. Clinging to even one small promise that this will be the time it works will prevent the success of eating intuitively.

• Eat in an inviting and calming environment to bring pleasure to the meal and help you feel more satisfied with the food. • Resist the temptation to eat out of sadness, boredom, loneliness, or anxiety. In the short term, emotional eating provides distraction from pain. But in the long term, you’ll feel worse and will still have to deal with the emotions. Food doesn’t fix feelings. • Honor the body you were born with. It’s unrealistic to disregard your genetic blueprint. Respect and honor your shape, so you can feel better about yourself.

DECEMBER 2025

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Premium Tonic Water Crisp and dry.

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Elderberry & Honey Immune Drink Get nourishment from every sip.

A delicious blend of black elderberry juice and organic honey. Includes tart cherry juice and organic apple cider vinegar for additional benefits. DECEMBER 2025

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*These statements have not been evaluated by the Food & Drug Administration. These products are not intended to diag*These not been theinformation Food & Drug These information products areand notisintended to to diagnose, nose,statements treat, cure,have or prevent anyevaluated disease.by This is Administration. presented as general not meant replace treat, cure, or prevent any disease. This information is presented as general information and is notpersons meant to medical advice. Because persons and vary, self treatment medical advice. Because andreplace circumstances can vary, self treatment maycircumstances not be right forcan you. Consult a qualifiedmay not be right for you. Consult a qualified health care practitioner forhealth advicecare pertaining to any person ortocase before beginning exercise, diet, or supplementation practitioner forparticular advice pertaining any or particular person or any casenew or before beginning any new exercise,program. diet, or Use products only per label direction. supplementation program. Use products only per label direction.

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